We are going to provide you with 9 bodyweight exercises, that consist of using only 10 minutes of your time, to help achieve a defined 6-pack! These moves will force your abs to become strong and defined and you do not need a gym or any equipment
It’s important to warm-up your abs before you start, then keep them tensed throughout each move to work the muscles close to their capacity. By the end you should be able to feel the muscles worked, and that’s what it takes to make them look and perform better
So, all you need to do, is perform the nine moves in order shown for 20 sec each, and resting for 10 sec between moves. At the end rest for 10 sec then repeat the circuit. Do this at the end of a session a couple of times a week, or after a good stretching workout, then change the moves you do. It is also advisable to stretch after
Hollow plank
Time: 20sec Rest: 10sec
Why: It works your all abs muscles, including the deep-lying stability muscles, as well as strengthening your lower back
How To
Lie on your back with your arms and legs fully extended
Contract your abs and raise your hands and feet off the floor
Maintain this tension on your core for 20 seconds without letting your hands or feet touch the floor
Plank side-to-side feet jump and tuck
Time: 20sec Rest: 10sec
Why: It works your upper and lower abs, as well as your obliques side abs
How To
Start in the top of the press-up position, then jump your feet forwards so your knees come towards your hands
From there kick your legs back and to one side, then bring your knees back into the middle and then out to the other side
Focus on keeping each jump smooth while maintaining tension on your working muscles
Bicycle crunch
Time: 20sec Rest: 10sec
Why: It primarily works your obliques, but your upper and lower abs are also heavily recruited to keep your upper back and feet up off the floor
How To
Lie on your back, then crunch your torso up while lifting your feet from the floor
Crunch and twist your torso so your elbow comes forwards while bringing in the opposite knee, so they meet over your body
Reverse the move to the start position, then repeat with the opposite elbow and knee, making sure you keep your feet off the floor for the full 20 seconds
Rolling plank
Time: 20sec Rest: 10sec
Why: A tough variation on the classic plank that places more emphasis on your obliques
How To
Start in the plank, resting on your forearms with your elbows under your shoulders
Roll to one side so that your hip touches the floor, then roll back to the other side so that hip touches the floor
Repeat, keeping the movement slow and controlled
Heel touch
Time: 20sec Rest: 10sec
Why: Far harder than it looks, this move works your upper abs and obliques
How To
Lie with your upper back off the ground, knees bent and feet flat on the floor
Crunch and reach forwards with one straight arm to touch your ankle, then go back to the start and repeat on the other side
Keep your upper back off the floor throughout
Side plank crunch
Time: 20sec Rest: 10sec
Why: Another move that works your obliques, while the crunch movement recruits the small stabilising muscles to keep you balanced
How To
Start in a side plank position resting on one forearm, with your elbow under your shoulder
Hold your top arm straight out next to your head with your top leg raised
Contract your abs to bring your elbow and knee together, then straighten both back out
Swaps sides for the second set
Legs-together hip thrust
Time: 20sec Rest: 10sec
Why: One of the hardest and best ways to work your lower abs, which is crucial if you want to turn a four-pack into a six-pack
How To
Lie on your back with your legs together and raised off the floor, and your arms straight and on the floor
Contract your abs to lift and raise your glutes and lower back off the floor
Hold this position at the top, then lower back to the start and repeat
Press-up kick-out
Time: 20sec Rest: 10sec
Why: A challenging but rewarding move that works your chest and shoulders as well as your abs
How To
Perform a press-up then, as you return to the start position, go onto one hand to raise your torso and kick your leg through
Return to the start position, do another press-up, then repeat but kick through to the other side
Keep each rep smooth and controlled and make sure your abs are fully engaged to prevent yourself from falling over
Plank with leg raise
Time: 20sec Rest: 10sec
Why: Raising your legs alternately will force your entire core to remain activated for the full 20 seconds of work
How To
Start in the plank position, resting on your forearms with your elbows under your shoulders
Brace your core, then raise one foot as high as you can, keeping your leg straight
Lower it again, then raise your other leg
Keep each rep smooth and controlled, and hold your foot in the top position briefly to really work the abs hard
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